The glycemic index, or GI, is a ranking system devised to measure the effect different foods and their carbohydrate content have on blood sugar levels. Diabetics use the index to help regulate blood sugar levels. Eating foods with a lower glycemic index can help control overeating and promote weight loss, as these foods release sugar into the blood at a relatively slow rate. Low-GI foods leave you feeling satisfied for longer and help delay the onset of further hunger.
Fruits
Fruits that have a low glycemic index include apples, grapes, cherries, grapefruit, kiwifruits, plums and all types of berries. Bananas are generally low to medium on the GI index, although depending on where they are grown, certain types may have a higher glycemic ranking. Hence, if you are following a strict low-GI diet, it is preferable to avoid bananas.
Mango and watermelons should also be avoided, as they have a high glycemic index. Dried fruits such as raisins and dates rank extremely high.
Vegetables
The majority of vegetables have a low-GI rank. These include broccoli, Brussels sprouts, artichokes, cauliflower, snow peas, green beans and celery, among many others.
All salad ingredients are suitable for a low glycemic index diet, including lettuce, tomatoes, cucumber, onions and asparagus.
The few vegetables to avoid on a low-GI diet are pumpkin, beetroot, carrots, baked potatoes and parsnips; generally vegetables that grow underground have a high GI rank.
Protein Sources
Protein-rich foods such as fish, nuts, meat, eggs and poultry have a low carbohydrate content and, therefore, rank very low on the glycemic index. Low carbohydrate, protein-rich foods do not cause blood sugar levels to fluctuate wildly, and consequently can be considered suitable for a low glycemic index diet.
Fat Sources
Sources of polyunsaturated and monounsaturated fats, which are known as "good fats," are avocados, olives, fish and nuts. These foods are low in carbohydrates, and rank low on the glycemic index. They are suitable fat sources if you are following a low glycemic diet.
Starches
Starchy foods such as bread, potatoes, bagels and cereals typically rank very high on the GI scale. Lower glycemic index sources of starchy foods include buckwheat bread, bran cereal, wholemeal barley bread and rye pumpernickel bread.
Gluten-free breads rank extremely high.
Misconceptions
The glycemic index was originally devised as a guide for the control of blood sugar levels for diabetes patients; therefore, a low-GI food is not necessarily a healthy food.
Examples of "unhealthy foods" that have a low-GI ranking are fried pork rinds, fatty processed meats, such as salami or bacon, and high-fat dairy products.
The glycemic index is helpful when choosing which high-carbohydrate foods to eat. If you have decided to buy several types of fruit, it can be useful to know which of those fruits will raise your blood sugar, and which will maintain glucose levels steady; or which type of breakfast cereal is likely to keep you feeling satisfied for longer.
However, the glycemic index is just one factor non-diabetics should considered when devising a healthy diet plan. Saturated fats, sodium content and nutritional values are all important components of a healthy diet.
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